15 calculators and simulators to optimize your training, nutrition, sleep, and recovery. All tools run locally in your browser.
Muscle Mass Index: forearm size, wrist size and weight.
Personalized TDEE according to goal: maintenance, fat loss, or lean mass gain.
Protein needs based on weight, goal and training intensity.
Optimal sodium/potassium ratio for performance and cardiovascular health.
Compare protein and calories per 100g of different foods.
| Food A | Food B | |
|---|---|---|
| Protein | - | - |
| Calories | - | - |
| Fats | - | - |
| P/C Score | - | - |
Estimates optimal post-workout protein intake window.
Generates 3 balanced meal examples for the week.
3 questions to define your nutrition type and recommendations.
Q1: What's your main goal?
Protein equivalents for different foods (base = 1 egg = 6g protein).
| Food | Serving | Protein (g) | Calories | P/C Score | Egg equiv. |
|---|---|---|---|---|---|
| Whole egg | 1 medium (50g) | 6.3 | 78 | 8.1 | 1.0 |
| Chicken breast | 100g | 23 | 165 | 13.9 | 3.7 |
| Lean steak | 100g | 26 | 250 | 10.4 | 4.1 |
| Salmon | 100g | 20 | 208 | 9.6 | 3.2 |
| Whey isolate | 30g (1 scoop) | 27 | 110 | 24.5 | 4.3 |
| Cooked lentils | 100g | 9 | 116 | 7.8 | 1.4 |
| Firm tofu | 100g | 8 | 76 | 10.5 | 1.3 |
| Greek yogurt 0% | 170g (1 cup) | 17 | 100 | 17.0 | 2.7 |
| Canned tuna | 100g | 26 | 132 | 19.7 | 4.1 |
| Turkey | 100g | 29 | 189 | 15.3 | 4.6 |
Estimates recovery time based on intensity, volume and sleep.
Estimates stage weight based on height, target body fat and lean mass.
Calculates water needs based on weight, activity and temperature.
Score /100 based on sleep hours, awakenings and time in bed.
Optimal bed/wake time based on workout schedule and body type + supplement tips.
Analyzes if your training affects falling asleep.